As a 50 year old menopausal woman trying to increase my lean mass, how many times a week should I be doing strength?

Question

Gina Grain · Answer

Okay, so to increase your lean mass, you're looking at building muscle. And for that reason, you'll need to be in the gym a little bit more than if you were to, you know, want a word about toning or an overall body strengthening program. So looking at, depending on how the program is designed upper body, lower body, split or full body and generally see games and muscle lean muscle mass between 4 and up to six times. A week in the gym again. It depends on how your program is structured, but it's going to be more than two. You can certainly see improvements in strength and power in two sessions a week. I've seen it many, many times. You don't need a lot of volume to increase increases in strength and power, but to increase your lean muscle mass, you're going to need to spend a little bit more time. So equally isn't as important in that is nutrition. So making sure that you're getting the right macros. Fat protein and carbohydrates in your diet for increasing lean muscle, muscle mass and suggests Consulting, a nutritionist for that based on yourself and especially being, especially being menopausal. There are other hormonal implications to work with there, as well, to maximize your ability to gain muscle mass. So, seeking a nutritionist for that is equally as important as the gym work, because if you don't feel your body properly for muscle growth, it won't happen. At all or very slowly. So I hope that helped

Wendy McClure · Answer

Building Mass during menopause or after menopause. That's an excellent question. And we all need to be more aware of muscle mass as we age. We lose about two percent of muscle mass a year after 40 and one thing you might think about to add to Gina's very thrilled question, answer is most of your muscle mass is from your waist down. So if you have a limited amount of time you could accentuate by working on your lower body, exercise routine more. So and that way if you're just working on General mass building, that may help. So just a little addition to Gina's answer. Thank you for the question. Very good question.

Benjamin Kessel · Answer

As a 50 year old menopausal woman trying to increase my lean mass, how many times a week should I be doing strength? I understand that I'm answering this as a man and I'm not going to have the experience. That being said, reading the great literature of Dr. Stacey Sims, I've learned so much. I work with women who are in their 50s and are menopausal. I think starting with strength three times a week is really helpful along with increasing your protein requirements go up exponentially, especially as you go through menopause. Increasing lean mass will also help prevent things like a decrease in bone density. I know that's my answer as a male strength and conditioning coach, but the information I'm taking are from really smart women and their experiences.

Erin Carson · Answer

So a 50 year old menopausal female trying to gain some muscle mass and increase lean muscle mass will want to train in my opinion. Four times a week. And those sessions don't need to be an hour. Each 30 to 45 minutes is a really great strategy. So 30 to 45 minutes four times a week. That being said, I'm also in that category and really enjoy training for a triathlon. Swan and I'm a pretty high performance mindset when I'm doing that. So when I'm in the performance mindset of training for Swim Bike Run, I actually decrease my amount of time in the gym to three times a week. And those sessions are really dedicated to supporting Swim Bike Run which is a really different strategy than building lean muscle mass. So I want you to understand that if you're training for a sport that you want to actually improve in or high, you consider yourself kind of a high performance. Person. Then go ahead and get a little bit more organization into your program and into your mindset so that, you know, exactly what you're training for. So that being said, I probably hit the bodybuilder mentality, three to four times a year, and a really six to eight week period. Happy to have more chat about that. Hope that helps

Tim Crowley · Answer

How many days a week should women menopausal over 50? Women be doing strength training per week. And that's probably going to fall into the two to three range. Again, that depends on how much other training they're doing. If they are an endurance athlete and doing a lot of, you know, swimming cycling running type activity to Quality workouts a week. That way they give plenty of time to recover if strength training is their primary exercise form of training. Then I would say three times a week where to being higher intensity and in the third One being more moderate with accessory. Type exercises may be a bit more core but I think the key factor here is making sure that you can recover week in week out and that the volume and the intensity is not so high that there's lingering effects. And what I'm seeing is with women over 50 that are endurance athletes strength training becomes probably as important or maybe more important than their aerobic type training, in terms of performance and reducing the severity. Ready in the incidence of injuries.

John Sinclair · Answer

Hi glennis John Sinclair here strength coach. If you're a 50 year old menopausal woman trying to increase lean muscle mass, how many times a week should you be doing strength training? What you can be doing all forms of resistance training? You can be doing some high intensity interval training with weights and also by doing that with some cardiovascular modalities as well. So my recommendation would be anywhere from four to five days, a week provided that you're getting enough, sleep nutrition, and adequate recovery mixed in. If your Doing a variety of different types of exercises that are blending. You know, maybe some stress towards the upper body stress towards a lower body and some full body workouts that way you spread out. The entire volume of training across multiple muscle groups and energy systems that I think you can train as much as four to five days a week for sure. And we make sure we get some good recovery props, protocols in there as well.

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"As a 50 year old menopausal woman trying to increase my lean mass, how many times a week should I be doing strength?"